How to do the Burpee Pull-up, step by step
- Stand under a bar you can reach with a jump.
- Do a burpee with your chest on the floor.
- Jump from the squat to the bar and grab it.
- Pull yourself up until your chin is over the bar.
- Drop down, land softly, and start again.
Common mistakes and how to fix them
- Bar too highpick a bar you can reach safely.
- Pull-up not finishedget your chin clearly over the bar.
- Hard landingabsorb it with bent knees.
How to scale the Burpee Pull-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Burpee plus Jumping Pull-up
- Burpee plus Ring Row
- Burpee without chest to the floor
Also known as
Burpee pull up · Burpee pullup
Benchmarks with Burpee Pull-up
- Open 23.2A15 min AMRAP: 5 Burpee Pull-ups, 10 Shuttle Runs (7.5 m out and back); +5 Burpee Pull-ups each round. Score: reps
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.